EXERCISE

The IT band begins in the hip as the tensor fascia latae muscle and has attachments at the origin from three different muscles: the gluteus medius, gluteus minimus, and vastus lateralis. The muscle becomes a fibrous band of tissue as it progresses down the thigh, then crosses the knee joint, and inserts along the lateral (outside) portion of the patella (knee cap) and into the tibia (shin) bone on a bump known as Gerdy’s Tubercle.

The classic symptoms of ITBS are pain along the lateral (outside) aspect of the knee joint, sometimes accompanied by a clicking sensation. The click is a result of the ITB tightening and snapping across the joint during running. The symptoms are often worse when running up or down hills.

ITBS is typically progressive, starting with tightness and often advancing to the point where the pain is debilitating. The traditional view on the cause of this injury has focused on the tightness of the structure and overtraining. There is no doubt that the ITB will become tighter when it is injured. The tightness, however, is more than likely a result of the injury and not the actual cause. The cause of this injury actually lies in the function of the ITB.

The main functions of the ITB are to assist the hip muscles in abduction (outward movement) of the thigh and to stabilize the lateral side of the knee. The ITB is not a strong structure, and if the surrounding muscles have any weakness that can lead to injury and ITB syndrome. Runners are notoriously weak in their hip and core muscles, particularly if strength training or participation in sports that involve side-to-side movement are lacking.

In a study published in the Clinical Journal of Sports Medicine (July 2000), Dr. Michael Fredericson, a physical medicine MD at Stanford University, compared 24 runners with ITB syndrome with 30 healthy runners and found the injured runners to have statistically significantly weaker hip abductors (mainly gluteus medius and minimus) than the non-injured runners.

To prevent ITB Syndrome, as well as including hip abduction exercises in your strength workouts (side knee/leg raises) don’t restrict your exercises to the saggital plane (forward and back) i.e forward lunge. Mix it up with multi-directional lunges with rotations working in all three planes of motion and add some lateral (side) movements, jumps and hops.

My next article will be on the Foam Roller an excellent tool for self-myofacial release and dealing with symptom of ITB Syndrome. In the meanwhile if you have any question please let me know.

What is it?
Himalayan Rock Salt originates from the primal seas of millions of years ago, where life began. It was dried by the sun at a time where pollution did not exist. Despite what we have been led to believe, salt is equally as important to the human body as water. Obviously, we are not talking about refined table salt which is little more than a white poison.

What’s in it?
Himalayan Rock Salt is totally pure and contains every mineral and trace element found in the human body.

What can It be used for?
• As long as you’re drinking enough water, salt is absolutely essential for the body to generate hydroelectric energy, maintain good blood chemistry, and balance the correct amount of water in our blood and cells.
• Crystal salt helps to restore and balance the body’s energy and rebalance acid-alkaline levels.

How can It be used?

• As a “sole solution” (so-lay): To make a sole solution simply add a desert spoon of crystals into a glass jar then fill with water. Put the lid on and leave for 24hrs for the crystals to dissolve. Once dissolved add some more, up until such time that the crystals stop dissolving. At this point the solution is saturated at 26% and ready for consumption. Take 1 teaspoon every morning in a glass of water before breakfast. Just one glass of sole a day brings amazing benefits and has positive effects on health.

• Sports Hydration: If you are exercising and sweating a lot, it is vital that you replace your mineral levels as well as water levels to avoid sodium depletion. Using Himalayan Rock Salt in a weak solution with water is the most natural and effective way of re-hydrating your body. About a quarter of a teaspoon of salt for every litre of water is a good balance.

The Rotator Cuff is the group of muscles and their tendons that act to stabilize the shoulder. The four muscles of the rotator cuff, along with the teres major muscle, the coracobrachialis muscle and the deltoid, make up the seven scapulohumeral (those that connect to the humerus and scapula and act on the glenohumeral joint) muscles, so important for swimmers.

The rotator cuff muscles are important in all shoulder movements and in maintaining glenohumeral joint (shoulder joint) stability. These muscles arise from the scapula and connect to the head of the humerus, forming a cuff at the shoulder joint. They hold the head of the humerus in the small and shallow glenoid fossa of the scapula. The glenohumeral joint has been described as a golf ball (head of the humerus) sitting on a golf tee (glenoid fossa).

These muscles are relatively small and if neglected the shoulder girdle can easily be pulled out of alignment, particularly by the larger muscles of the Chest and the Lattisimus Dorsi, limiting movement and often causing impingement and pain.

The exercises described below can help you strengthen the muscles of the rotator cuff, improve range of motion and prevent injury. These exercises should not cause you pain. If you feel any pain, stop exercising. Start again with a lighter weight aim for two sets of 15-20 reps.

Exercise 1

Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent, and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower your hand slowly. Repeat the exercise until your arm is tired aim for 15-20, then do the exercise with your right arm.

Exercise 2

Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it’s level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.

Exercise 3

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

Exercise 4

In a standing position, start with your right arm halfway between the front and side of your body, thumb down. (You may need to raise your left arm for balance.) Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don’t lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

As soon as the dark nights and cold weather arrives it is very tempting to knock the exercising on the head and curl up on the sofa for the winter. But it doesn’t have to be that way.

There are plenty of opportunities to maintain some level of fitness during the winter months and to ensure that you don’t pile on the pounds after all the hard work you have done to stay in shape during the summer.

So instead of hibernating for the winter and storing away your exercise equipment, try and keep active.

Ideally, adults should aim to do a minimum of 30 minutes of moderate intensity physical activity at least five times a week, with children recommended to do an hour each day.

Regular exercise will tend to give you more energy, which will encourage you to get out of your warm bed on those cold, dark mornings.

Exercise also helps to improve your blood circulation and generate heat, so a short period of activity will help you keep warm even when it’s chilly. And your body’s defences will also benefit as regular exercise boosts your immune system, helping to kill off germs and viruses that are around in the winter. So what exercise can you do in the winter months?

When the weather is sunny outside, it is ideal for jogging, or simply walking. The cold weather means your body burns more calories just to keep warm, but ensure that you wear plenty of warm layers. And if it’s very cold, make sure you wear a hat and scarf as more than 30% of body heat can be lost from your head and neck.

Even activities such as raking up the leaves in the garden are beneficial, as long as they leave you feeling warm and slightly out of breath.

But there are plenty of other activities that you can take up in the winter months, particularly if the weather outside becomes dreadful. These range from indoor sports such as squash, badminton or five-a-side football to dancing, swimming or fitness classes.

Gyms are also great for maintaining fitness in the winter months, whether at a members-only club or your local leisure centre.

But even if the weather outside is so bad that you don’t want to venture beyond the front door, there is still some exercise you can do. If you have the space why not buy yourself a treadmill, exercise bike or X-trainer

Just remember that extra precautions are needed when looking to exercise during the winter months.

Cold weather is bad for the circulation and can trigger asthma attacks and chest pains (angina), so people with these conditions should stick to indoor activities.

Your muscles will also be colder, and therefore tighter than in the summer months, so take time to warm up and avoid injury by walking at a brisk pace or gently jogging in order to warm your muscles. And don’t go out if it’s icy underfoot as you risk injury.

Just as important is to make sure you stay safe if you exercise after dark. Make sure you keep to well-lit areas and wear bright and reflective clothing.

Ideally, exercise with a jogging buddy, either a friend or someone from your local gym or fitness club, but always tell someone where you’re going.